North Shore Medical Centre

General Health Tips

Simple, practical advice to help you maintain good health and wellbeing

Heart Health

  • •Aim for at least 30 minutes of moderate exercise most days
  • •Eat a diet rich in fruits, vegetables, and whole grains
  • •Limit saturated fats and trans fats
  • •Don't smoke and limit alcohol consumption
  • •Manage stress through relaxation techniques

Nutrition

  • •Eat 5 servings of vegetables and 2 servings of fruit daily
  • •Choose whole grains over refined grains
  • •Include lean proteins like fish, poultry, and legumes
  • •Limit processed foods and added sugars
  • •Read food labels to make informed choices

Physical Activity

  • •Aim for 150 minutes of moderate activity per week
  • •Include strength training exercises twice a week
  • •Take the stairs instead of the elevator
  • •Park further away or walk/cycle for short trips
  • •Find activities you enjoy to stay motivated

Hydration

  • •Drink 8-10 glasses of water daily
  • •Increase water intake during hot weather or exercise
  • •Limit sugary drinks and excessive caffeine
  • •Eat water-rich foods like fruits and vegetables
  • •Monitor urine color as a hydration indicator

Sleep Health

  • •Aim for 7-9 hours of sleep per night
  • •Maintain a consistent sleep schedule
  • •Create a relaxing bedtime routine
  • •Keep your bedroom cool, dark, and quiet
  • •Avoid screens for at least 1 hour before bed

Sun Safety

  • •Use SPF 30+ sunscreen daily, even on cloudy days
  • •Wear protective clothing and wide-brimmed hats
  • •Seek shade during peak UV hours (10am-4pm)
  • •Wear sunglasses that block UV rays
  • •Check your skin regularly for changes in moles

Preventive Health Screenings

Regular Check-ups

  • • Annual health assessments
  • • Blood pressure monitoring
  • • Cholesterol testing
  • • Diabetes screening
  • • Skin cancer checks

Age-Specific Screenings

  • • Mammograms (women 50-74)
  • • Cervical screening (women 25-74)
  • • Bowel cancer screening (50-74)
  • • Prostate checks (men 50+)
  • • Bone density scans (post-menopause)

Mental Health & Wellbeing

Mental health is just as important as physical health. Here are some tips for maintaining good mental wellbeing:

  • Stay connected with family and friends
  • Practice mindfulness or meditation
  • Engage in activities you enjoy
  • Set realistic goals and expectations
  • Seek help when you need it
  • Maintain a work-life balance
  • Practice gratitude daily
  • Limit social media if it affects your mood

Remember

These tips are general guidelines. Always consult with your doctor before making significant changes to your diet, exercise routine, or health management plan. Our team at North Shore Medical Centre is here to support your health journey.